Endure IQ Tips on Tapering 101 for an Ironman or long distance race

How taper on your training:

1. Tapering varies per person as it is vary individual
2. Tapering schedule can be three weeks out from race day or for some people only one week before the race
3. Dr. Dan Plews typically tapers for an Ironman race (or 70.3 triathlon) from 7 days up to 14 days.
4. Most research suggests 50% reduction in volume the week or so leading up to the race with 100% of your normal training intensity

EndureIQ points out that increasing the daily carb intake to 150-200g per day 2.5 days before the race is ideal for most competitive athletes. 

Males…and how would this change for females with hormones changing??

We want to choose nutrient dense whole foods that do not cause an insulin spike nor stop fat burning – ideal on race morning.  Experiment with super-starch formulas to top off your carbohydrates stores from overnight (liver glycogen stores may drop)- avoiding the insulin spike.

Racing with carbohydrates IS suggested who are going to be competitive over your long distance training (MAF) – so if you are not going to be pushing yourself hard on race day then you can stick to the lower carb intake during your race.

Dr. Plews talks about our limitations in oxidation rates so we need to aim for 50-60 grams per HOUR on the bike – feeding every 20 minutes.

Now people always ask me how to taper – now this is the taper fueling plan for Dr. Dan Plews based on metabolic testing so experiment what works best for your body:

1. Typical food plan macros (training low) stay around 130 grams of real food carbohydrates (less for women (depends on hormone cycle as luteal phase would be a little higher with progesterone building foods?), more for taller men)
2. Now three days before your big event, if you are RACING, anaerobic intensities then you will be burning more carbs than your typical training workouts.
3. Example of adding in more carbs before your event would be:
   1. Four days before:  stick with typical 130g or less of carb per day (timed around workouts)
   2. Three days before the race:  add 50g more carbs (apx. 180)
   3. Two days before the race:  200 g total carbs
   4. One day before the race:  200g total carbs

How do you fuel on RACE Day?

1. Dr. Dan Plews suggests consuming race day fuel with maltodextrin- avoid fructose.
2. Time your intake of carbs during your race around 20g per 20 minutes with max of 60g of carbs per hour (oxidation rates of 1.0g/min
3. You will be burning carbs and fat on race day if you are going for it and pushing the pace to your race pace

What to eat before a race?

• Race day pre-race:
• Before swim:
• After swim:

What to eat during a race?

Dr. Dan Plews suggests 50-60g of maltodextrin per hour as 20g/20 minutes on the bike

• Ironman Triathlon
  • Before swim: 20g maltodextrin
  • Bike:  20g/20 minutes
    • Front bottle water
    • Bottom bottle CHO and Ketone Esters
    • Sfuels bar in ¼ pieces
    • Electrolytes (zero calories) in rear bottle
    • Maltodextrin gel blocks 2-15g carbs in bento box
• Run: eat off aid station; 25g maltodextrin
• Post-race
• Half Ironman?
• 50k trail run?
• Marathon?

Let’s chat and discover more how you can get a personalized coaching program!

Debbie Potts

The WHOLESTIC Method

Fat Loss. Performance. Longevity.